Wake Up Without a Wrecked Neck: Insights from a Physical Therapist

Do you often wake up feeling like you’ve slept in a wrestling ring? A stiff neck can quickly put a damper on your day, but worry no more! We’ve got you covered with some expert advice from a seasoned physical therapist.

The Importance of Sleep Position

The position in which you sleep plays a vital role in maintaining a neutral and comfortable alignment for your neck. We suggests a few simple adjustments to improve your sleep posture:

1. Pillow Talk: Opt for a pillow that adequately supports your neck, maintaining a neutral position while sleeping. Choose a pillow that is not too high or too flat, but one that cradles your head and neck just right.
2. Back is Best: Sleeping on your back is generally considered the best position for optimal neck alignment. Place a small pillow or rolled-up towel under your neck to provide extra support.
3. Side Sleeping Savvy: If you prefer sleeping on your side, ensure that your pillow is thick enough to maintain a straight line between your neck and the rest of your spine. Placing a pillow between your knees and under the top side arm can also help alleviate pressure on the neck, by holding your body in a good alignment.
4. It is okay for your neck and spine vary slightly from a neutral position, that is keeping it in alignment side to side with rotation and tilting, as well as forward and backwards, but you want to avoid it being in extreme positions. For example turn your head just halfway to the side, now keep that there for 5 minutes. Doesn’t feel so good. Now imagine keeping it in a position that doesn’t feel so good for 3,4, or even 8 hours!
5. We don’t recommend sleeping on your stomach. This keeps your neck in a very poor position. Even if it doesn’t seem like it bothers you or you feel comfortable, the strain will catch up to you.

Stretch It Out

In addition to adopting proper sleep positions, incorporating some simple dynamic neck stretches or movements into your daily routine can do wonders in preventing and relieving neck stiffness. We recommend the following stretches:

1. Chin Tucks: Start by sitting up straight with your shoulders relaxed. Gently tuck your chin inward, creating a double chin. Hold for 5 seconds and repeat 10 times. This turns on some small but very important muscles that help support your neck. When your joints and spine feel supported it helps the bigger muscles that often feel time in the neck and all the way down to the shoulder blades relax.
2. Neck Rotation: Start with the chin tuck above and then turn your head slowly to the right, as if you were looking over your shoulder, then do the same on the left side. Repeat 5-10 times on each side super slow.
3. Side-to-Side Neck Stretch: Once again start with the chin tuck and maintain this while you tilt your ear toward your shoulder, feeling a gentle stretch on the opposite side of your neck. Repeat 5-10 times on each side super slow.

Salisbury Physical Therapy: Your Path to Recovery

While proper sleep positions and stretching can alleviate some discomfort, sometimes professional guidance is necessary for a quicker and more complete recovery. Salisbury Physical Therapy is here to help! We specialize in providing individualized evaluations and hands-on treatments tailored to your specific needs.

Salisbury Physical Therapy will work with you to identify the root cause of your neck stiffness and design a personalized treatment plan. From manual therapy and targeted exercises to posture correction techniques, we will help you regain comfort and mobility and getting back to an unhindered life.

Don’t let a stiff neck keep you down. Reach out to Salisbury Physical Therapy today and start your journey toward a pain-free morning!